Today’s interview takes a detour from the physical into the psychological component of sport. I went to school with Ray Santiago from age 5 to age 18. While Ray and I were merely acquaintances growing up, I have recently gotten to know him as an accomplished sport psychologist and friend. I am very excited to share a bit about his background, beliefs, and business. I believe that the lessons below are relevant to readers regardless of age, experience, ability, or sport of choice. Thanks for taking the time to answer my (many) questions, Ray!

Where do you hail from?

Born in Indio near Palm Springs, moved to upstate NY, then settled in Oxnard/Ventura area from 4-18 years old.

When and where did your athletic journey begin?

On Gorrion Ave in Ventura. I played street ball (football, baseball, wiffle ball, basketball, street hockey) with guys who were about 5 years older than me throughout my childhood. I started playing organized baseball at 12 when most start at 5. I made all-stars my first year and remained one of the best in the area for much of my career, thanks to learning toughness on the streets with older guys.

Explain your athletic progression throughout high school & college.

I played both basketball (freshman and sophomore years) and baseball in high school. I made the sophomore team as a freshman in basketball and worked my way into a starter role. In baseball – my freshman year I made the JV team and I played shortstop for the next 3 years at the Varsity level.

College – I earned a scholarship to Mississippi Valley State but got injured within the first two months and never got to show them what I had. I had surgery on my shoulder and moved home after one semester to rehab and play at the Junior College level. After Junior College I played at The College of Idaho for two years and finished my career there.

What were the biggest obstacles that you faced as an athlete?

My sophomore year in high school we had the best baseball team in Buena history at the time so it was awesome to taste that playoff environment. But the next 2 years we were pretty bad. I had never been on a losing team and felt the pressure to be “the guy” those two years. Junior year was great but senior year was quite disappointing both due to the mental pressure I put on myself to earn a D1 scholarship and to help the team win. I also don’t think I was as prepared physically as I could’ve been and that may have lead to my injuries.

In college at Mississippi Valley State I tore my labrum (shoulder) within two months. Before the injury, morning workouts started at 5am and it was like jumping right into military boot camp. That was the best shape of my life and tested me everyday. I didn’t have the money to buy athletic shoes so I wore regular shoes and I think that led to me tearing my hamstring. So, two months into my freshman experience I had torn my labrum (surgery) and hamstring. Not fun.

Before my injury, I never drank at college. I never felt peer pressured or the desire to drink because my focus was playing at the pro level. After I got injured and couldn’t play for a year I drank occasionally as a way to still feel part of the team. I don’t recommend it.

At The College of Idaho I definitely worked hard but never got better as the coaches there weren’t great at teaching. I also started partying more often and that definitely took a toll on my body and motivation.

The College of Idaho was the first time I ever had to fight for a position on the field. It was definitely tough to see guys play over me that I knew I was better than but due to seniority they played. I got my chance at 3rd base in our 5th game of the year (had never played there) after the regular third baseman began playing poorly. I made some great plays right away and got a few hits. I played the majority of the rest of the year. Senior year started at short, 3rd, and 2nd.

How have you navigated those obstacles and what have you learned from these experiences that have translated into other challenges in daily life?

Distractions: If you know what you want you’ve got to start at the end and build a game plan backwards of how you will get there. I never did that. Here are the things I ALLOWED to deter me from my desired end goal of playing professional baseball:

Girls: From my senior year in high school until after my career I was off and on with a girl and it was one of the biggest emotional roller coasters of my life. It definitely took my mind off of baseball but not necessarily in a good way. I am thankful for the experience but learned that if, as an athlete, you are going to date – you’d better be able to give your significant other the time and attention they deserve. If you believe you cannot commit that kind of attention – wait until after your career. It’ll spare two hearts a lot of heartache.

Partying/Self-defeating behaviors: In Mississippi I was so set on playing pro ball that nothing could deter me – except injuries. Then when I got to The College of Idaho I really got into the party scene (alcohol only) and it was fun but totally derailed me mentally and physically from making it to the pro level. I never regained the kind of commitment necessary to become elite.

Not having a clear game plan: When it came to either the physical or mental side at the NAIA level – you were on your own. They didn’t have strength and conditioning coaches or Sport Psychology Consultants available. So, you either knew what you were doing or didn’t. I didn’t. It was no excuse but at the time I just didn’t know any better. At least that’s what I keep telling myself.

2. Dealing with Injury:

I had recurring hamstring issues at both the high school and college levels. They not only hampered me physically but mentally I never had that freedom of mind to sprint all out as I thought I was always a stride away from a pulled hamstring. I still can’t watch sprinters to this day. Hey, maybe I need a Sport Psychologist.

When I tore my labrum in Mississippi, it was the worst thing I’d ever experienced and I later realized it was one of the greatest things that ever happened in my career. Let me explain as this segways into my final obstacle…

The injury helped me understand that baseball was not only what I did but it had become who I was. Baseball had become my identity and when I lost it for a year I had an identity crisis where I felt worthless, unmotivated, and lost. If you allow a sport to define you… you’ll ride the highs and lows with it. And in sport there are many more lows than highs.

I learned that I had to become more well rounded in other activities and hobbies. I thought I would play baseball forever and of course that’s not true for anyone. So, I’m glad it happened when it did so I got a taste of what life without baseball looked like as well as it made me hungry to be the best when I was cleared to play. It made me fall in love with the game all over again.

3. My Relationship with God:

It also caused me to realize that baseball had become my god. I had a relationship with God and attended church regularly but it had always taken a backseat to baseball.

In Mississippi, when I didn’t have baseball and all my coaches and teammates didn’t care about me much anymore, it was the first time I realized the importance of leaning on God as my sufficiency, my comfort, and my ultimate doctor that was going to heal me to full strength.

In MS, I learned that wherever I played baseball next I would make sure I had a great group of believers to fellowship with and that I would stay well-rounded in other life activities beyond baseball. It was eye opening. There were times when I fell back into my baseball identity but in Idaho I had a great group of teammates that I’m close with to this day that we talked God’s Word a lot to keep us grounded.

In what ways do you currently utilize your knowledge of sport psychology to improve the way you think as an athlete, psychologist, mentor, etc.?

Even today, we all still compete and could benefit from having an accountability partner, coach, or person to hold us accountable to being your best on a consistent basis. Yes, I have a coach.

I read my Bible daily to combat all the input from the world that comes at us daily. If we’re not getting a good dose of God’s Word we’ll fall back into the ways of the world.

The hardest part of my life is doing what I teach. I’m constantly learning the best ways to think, speak, act, and invest my time – but I’d be lying if I said I did a great or even good job at it consistently.

I have learned a few things: motivation and confidence are fragile – both in personal and professional life. Everyday you have to find something to kick your butt out of bed and tackle the day that burns in your chest like an eagle trying to escape.

Also, you might be confident in one category of life but very unconfident in others. It’s about shoring up your strengths and improving the areas that need work.

As a business owner in charge of making my own paycheck – it is up to me to acknowledge my fears that cause me to be less confident and take fewer risks that could get me where I want to go. I like to write out the fears that I have, take a good hard look at them, and ask myself, “Are those things worth fearing and holding you back from greatness?” They never are.

Do you have a favorite sport psychology book? (other than your own, and if you say “The Bible” then please pick 2)

Haha, yes – the Bible is the greatest book ever dealing with the mind. After all, God created the mind and has taught us how it functions at its best.

Can you explain the meaning behind the name of your business, “Renewed Mind Performance”?

It’s based off of my favorite verse Romans 12:2 “And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect will of God.”

To renew the mind means to replace something old with something new. In the context of the verse, it’s telling the believer to no longer conform to the world but instead be transformed by God’s Word when you put it in your mind.

With the name, I wanted to emphasize mental performance, and in particular, a new way of thinking. Athletes come in seeing their sport the same way for years. My goal is to change their perspective with the mental game so that they have a new way of thinking and seeing their performance and never approach it the same way again.

I also want to work with as many Christian athletes as possible so the name appeals to them but still can appeal to non-Christians who I love working with just as much.

How would you explain your personal approach to sport psychology/mentorship? What sets you apart in what you do and how you do it?

I always tell athletes in our first meeting that I am far more interested in the name on the back of their jersey than the number. Who they are is far more important to me than what they do on a scoreboard.

I of course want them to succeed or I wouldn’t be in business for long. But what I want them to succeed at is their process to winning rather than the winning itself. I’m all about process over outcome. Process is in our control – outcome is not. I want my athletes focusing on what they can control and letting the rest play out.

I don’t have much to compare to others in my field – but I’d say I’m different than most Sport Psych consultants when it comes to working with Christian athletes and incorporating their relationship with God into their careers more.

Otherwise, I treat everyone similarly. I love them up first and foremost. I make myself as approachable and open (non-judgemental) as possible. I build rapport with athletes pretty quickly of all ages and sexes – which I think comes from loving them up with the love of God which is a rarity in the world today.

I also hold them accountable to their goals which can come off as reproving – but hey – it would be unloving to let one of my clients stray too far from their goals and what they’re setting out to do. Teach, reprove, correct. Repeat. It leads to growth and maturity (2 Timothy 3:15-17).

Everything I teach, do, or say, I’ve researched both against the Bible and Sport Psych literature. If I’m on my own game by reading God’s Word daily – even if I don’t speak Scripture and verse – I’m still speaking principles based on God’s Word.

If there’s a concept in conflict between sport psych and the Bible – I throw it out as it won’t hold up in the heat of competition. For example – I am not a believer in positive affirmations. Saying “I’m big, I’m confident” when you’re clearly not is not going to help. It’s just wishful thinking at best.

But if you repeat and believe a Bible verse over and over like Isaiah 26:3 to calm yourself down “Thou wilt keep him in perfect peace whose mind is stayed on Thee, because he trusts in Thee” will absolutely work. I use it daily. It has the backing of the power of God. It works.

What do you hope that athletes take away from their time with you?

To learn to have as much fun playing their sport as possible. Too many athletes arrive at a competition excited to play and leave defeated. This shouldn’t be the case. That’s why setting a good definition of what success is and teaching that failure is truly our best friend can be so crucial to prolonged enjoyable sports careers and life careers.

I like to share that sport will be a very small part of their life compared to the rest of their life and that sport is the greatest low-consequence high reward proving ground for trying out the mental game concepts that will absolutely transfer to the classroom, relationships, careers, parenting and the rest of life.

What is the most common mental hurdle that you help athletes to overcome?

I’d say confidence issues are the biggest hurdle I encounter. I once heard that confidence can be very fragile. I didn’t believe it at first but it’s so true. Every play in a game is a mini drama. Someone loses. Someone wins. Your ability to play the game within the game of having a confident approach, a routine that brings you back to the present, and a mature definition of what success means to you will all help you in staying confident when all around you is telling you to fall apart.

You recently published your first book “Playing on High Ground.” Can you share a little bit about your motivation for writing it? What can athletes hope to gain from reading it?

The response above from that Christian athlete was the reason I wrote the book – to teach athletes how to rely on God for comfort and peace on the biggest stages of sport when we often feel alone and helpless.

While reading this book I hope athletes develop a thirst for going to God more often and to the Scriptures for themselves to learn what they say rather than trust their spiritual life to someone standing on a stage no matter how sincere they might seem. Sincerity is no guarantee for truth.

Similarly, I hope that athletes desire to take ownership of their career and mental game instead of waiting for a coach to tell them what to do, practice, eat, or when to breathe.

The book is all about finding stability in God in a sports world of instability. Not only that, but it is a book that will lay a great foundation of the Christian faith in order to teach and share with others. That’s our privilege as Christians… to share the good news of Jesus Christ.

The book also lays a great foundation of the mental game in order to help athletes win the battle between the ears every time they perform.

What can we expect to see from you in the future?

I have a baseball and softball online mental skills training program I am launching to the public in March (feel free to check out the program at www.RenewedMindPerformance.com/21hmp and sample the first two hours at www.RenewedMindPerformance.com/21hmp/dashboard. This program is up there as one of my greatest accomplishments as I’ve taken most of what I know to date and put it into an easy to navigate, self paced mental strength training program.

I also fully expect to be done with the sequel to book one, called Playing on Higher Ground by June. You could see it published and in your hands by September.

I used to admire her as the girl who ran fast, rode horses, and worked at the local running shoe store. But after having had the pleasure of running alongside Rose Carlman and even chatting over a cafe au lait, I am an even bigger fan of the way that she lives her life with an attitude of gratitude. Rose is currently training for the Boston Marathon which will take place on April 16th. At just 22 years of age, you might think that this is one of her first ventures into marathon running. However, after discovering the sport only 4 years ago, Rose literally ran off with it. She has finished numerous marathons–including 2 previous Boston finishes–and has recently covered ultra-marathon distances. Perhaps most impressively, she broke the 3-hour time barrier over 26.2 miles last fall (that is 26.2 miles at 6:50 pace or below!)…and then did it again only 7 days later, just for good measure. While some might pride themselves on such achievements, Rose isn’t one to flaunt her many accomplishments but rather accepts them with a thankful heart, as gifts from God. If you’d like to follow Rose’s journey, you can find her on Instagram @arcarlman. Check out her interview below for some wise training and life advice!

Current place of residence:Ventura, Ca

Hometown/place of birth:Glastonbury, Cy

Day job:Sales (horse industry)

Dream job:Equestrian (riding and training)

Favorite sports or hobbies (besides running):Show jumping

Best Race distance/type:Marathon

Dream training camp location: Anywhere near the ocean

Dream race location: Either somewhere tropical or somewhere close to friends and family so we can all have fun together, but either way a place with good scenery.

Current race goal:I’d like to do the New York marathon and some races in Europe

Why do you want to accomplish this? Just for the fun of it- seeing new things, meeting cool people and trying new food.

When/why did you start running?I started really training in my first or second year of college because I wasn’t able to ride horses every day and I need to be active and moving all the time.

Favorite accomplishment in the sport thus far:Breaking the 3 hour marathon for the first time– I was so grateful to accomplish that and so excited when I realized it as I crossed the finish line because I try not to look at my watch too much when I race.

Hardest race you’ve ever completed: Some of the trail ultras I’ve done have been really difficult mentally, but it’s always so rewarding to finish and there really is no choice but to keep going when you’re in the middle of nowhere on a trail.

Most memorable race moment:Running the Boston Marathon the first time. It’s the most energizing race and there’s a ton support and people screaming on course-it’s amazing. However, it’s also humbling to run in memory of those who are unable or were injured in the bombing. People come up and are appreciative of the runners; it’s eye-opening to see being a runner from their point of view.

Best athletic encouragement you’ve ever been given:I guess what helps the most is being reminded to really just focus on what’s right in front of me and really just giving my all to what’s happening in the moment without worrying about the next mile or whatever else is coming up or has past. This goes for the rest of my life as well.

Words of wisdom to someone considering training for their first endurance event:Don’t worry about your time or what your watch says. Go with how you feel and the pace that will make the experience both challenging and rewarding to the point where you really enjoy it and want to continue and improve.

Something you’ve learned about yourself through endurance sport:Usually “I can’t” is simply “I won’t”–we can all achieve more than we think.

What motivates you to keep training and competing?I don’t really get motivated, I just do it whether I want to or not. I have weekly goals that I hold myself to and I just accept it and do my best even if I don’t feel like it. Though, ultimately I train for my fitness and because of the people that have been positively affected. Racing has impacted those around me and it’s a million times better to inspire someone else than anything I do for myself.

What motivates you when it’s tough to start/complete a run?Usually food, sometimes alcohol.

Who inspires you and why?Those who have achieved more in the sport. We all know how demanding it is and everyone who has pushed further inspires me to do the same.

What are the first thing and last things that you do each day?I try to start, maintain and end my day with prayer, however long or short.

Favorite type of running shoes: I have a lot of different go-tos , but I think my number one right now is the Saucony Freedom.

Training tips:Listen to your body. There are times you can give more and there are times you just can’t. Sometimes a day off is healthier than adding an extra workout. Everyone is different; trial and error will show you the best way to train to achieve maximum performance.

Racing pet peeve:I hate when people stop or slow down without moving over. It’s really hard to maintain my pace if they stop right in front of me. People of course can stop but it’s nice to give a little wave or move over so others can pass.

What does “Fuel” mean to you? Fuel is what powers one through the race (or day) allowing the athlete to reach their full potential, and it’s gotta taste great.

What does being “Fit” mean to you?Fit means living a healthy lifestyle which enables me to strive to do my best every day; its living well, being happy and being the best version of myself. Exercise helps me physically, mentally and emotionally, and I’m so happy running is a part of my life.

Pick one:

Trail or track? Trail

Snot rocket, sleeve, or tissue?Sleeve

Solo or group training? I enjoy a mix of both, but I’m usually solo

Chocolate or cheese?Chocolate 100%

Watch on your left wrist or right?Left

Morning or evening workout?Morning

Cheerios or Wheaties?Cheerios

Coffee, tea, or hot chocolate?Tea

Crocs or Birkenstocks? Birkenstock

Any other fun facts about you?I love to try new things, whether it’s exploring a foreign country, trying new food, or day trips . I really enjoy being outside and can’t stand staying still, so why not make the most of my restlessness?

You know how sometimes someone says something that you have always known without knowing it? They put into words what you have felt to be true but never really expressed. This has happened to me twice in the past month or so; both times regarding the topic of curiosity. Two athletes that I admire, both runners, mentioned something very nonchalantly about their motivation to compete. Both spoke with simple terms that conveyed a message my heart had always known. Both spoke of a deep curiosity–a deep yearning to know what might happen if ____. What might happen if I give my best? What might happen if I dare to lay it all on the line? What is possible for me? I am recognizing that at the root of my sporting endeavors is this same curiosity. I am curious about where my God-given limits are. I wonder what potential lies within me. I think that inquisitiveness can spur me on in all areas of my life. Some areas are just better at provoking my curiosity–and those areas are the ones that I will pursue with the most passion. Maybe I need a spark of curiosity regarding bathroom cleaning techniques…

In other news, I finished my last triathlon of the 2017 season at Austin, TX. Brice and I stayed with some good friends (Thanks, Lauren, Vincent, & Mona pup!). We had a nice sampling of Texas food (tacos, coffee, baked goods, Italian, and Tex Mex). We checked out Lance Armstrong’s bike shop/cafe, and swam in the Barton Springs pool. We even got to see our Aussie/Kiwi friends, Emma & Sean, who are currently living in Houston.

Here’s my recap of race day:

I woke up race morning and felt that with each piece of race preparation–the brushing of teeth, the eating of breakfast, the drinking of coffee, the putting on of socks– I was getting ready for battle. That feeling can be scary and intense. It can make you feel so alone. But then I remembered that I don’t have to feel that way because the Lord is with me in every moment. I don’t have to do any of it alone. He is with me (Psalm 118:6). He is for me (Romans 8:31). He is my helper, so I will not be afraid (Hebrews 13:6). Remembering these truths gave me so much relief. I can’t do it, but He can. All my confidence is in Him (Jeremiah 17:7).

Austin was uncharacteristically cold for the day- just under 40 degrees at the start. But, the water was warm (and just barely wetsuit legal), so the swim felt comfortable. I was able to get out quick and then settled into my own pace for the 1.9km. It was my fastest 70.3 swim split to date–win! The transition was fine. I still felt pretty warm and decided not to put on any extra clothing for the 56 mile ride, assuming I’d warm up and be fine. I was wrong.

I now know that low 40s is too cold to ride my bike for almost three hours in nothing but a wet bathing suit. I could not feel my legs or hands. When I picked up my snacks/bottles I did so very slowly and carefully because I couldn’t feel whether or not I was actually gripping them. My power meter worked for about 5 minutes of the race. I am not sure what went wrong–it was fine the day before the race, and it’s fine now. Hmm…so this combination of not feeling my legs, getting limited food/drink in my mouth, and having no power meter made for an interesting bike. Also, my chain fell off halfway up a hill so I put it back on and then walked my bike to the top. I remember thinking to myself that these moments when things aren’t going “our way” are so important; We can choose to give up, get negative about it, or we can trust that God is in control. We can give our best to Him and trust that He knows what we need. Even though I felt like my race was going downhill, I could have a little laugh about the situation and then do my best to move my legs and warm my body up. Once things thawed out, I felt strong again and was surprised to have a bike split not too far off my fastest 70.3 bike split–Hooray!

T2 was smooth and I was finally feeling warmed up. By the time I hit the run course I could even feel my feet! At the start of the run I was happy to see that my legs were moving faster than they felt, as had been the case at both of my previous 70.3 races this season. It wasn’t as hard as usual to settle down into my goal race pace (usually I start too fast and have to control myself for the first few miles). After about 3 miles, I knew I was drifting off of my pace and felt that I was slowing (it was hard to tell with the rolling hills on the course), so I ignored my watch and tried to go by feel. I even started mentally checking out and thinking about what I was going to say to my loved ones after my “bad race”. I had to remind myself that it wasn’t over yet and that I needed to stay present. The inner conversation went something like: “Don’t write yourself off yet! (10 points if you just started singing Jimmy Eat World) Just because you might not hit your “A” goal doesn’t mean you default to ‘just get it over with mode’. Stay in it! Focus on the opportunities still in front of you rather than what is behind you.”

Then, a male age grouper going the same pace as me ran with me for the middle 4-5 miles and was super encouraging–thank you, friend! At mile 9 I had to stop to use the porta potty for the first time in a triathlon, ever. After the stop, I felt great and starting speeding back up, only to slow back down for the last couple of miles. Those were probably the most mentally tough miles of the whole year for me–I felt so slow. Thankfully, I had Brice, Emma, and Sean to cheer me on and greet me at the finish.

Overall, I was happy to come away with a 70.3 PR. I don’t typically worry much about times since every course is different, and I don’t believe that times tel much of the story, but PRs are hard to come by so I celebrate that. Thanks to Coach Gareth for preparing me for the pain. Thanks to Metal Mountain Cycling for keeping me confident in my rocket ship. Thanks to Dr. Romeo for the top-notch treatment. Thanks to our Austin hosts, Lauren, Vincent & Mona, and to our “Juan in a Million” friends, Emma and Sean for making the trip out to Austin so we could see you. Finally, heaps of thanks to my handsome photographer-sherpa-husband, Brice <3

Kathy Broder could be enjoying her retired years with extra hours of sleep and leisure travel. However, in her 70th year of youth, she would rather be waking up at 5 a.m. to walk onto a cold pool deck and plunge into a pool with her teammates. She prefers to travel with her bike and piles of triathlon gear to compete in triathlons for hours on end. I find Kathy’s daily decision to endure discomfort inspiring, and wanted to find out more about her “why”. Thanks for taking the time to fill us in, Kathy!

Current place of residence: Camarillo, CAHometown/place of birth: Los AngelesDay job: RetiredDream job: College career counselorFavorite sports or hobbies (besides triathlon): running, grandma-ing

If you had to remove one leg of the triathlon and swap in a new sport, what would you subtract, and what would you add, and why? My swimming is very sad, so I would dump swim and put in jump roping.Dream race: Perfect weather, down current swim, hilly bike, downhill run in the shadeCurrent triathlon/race goal: to survive IM AZWhy do you want to accomplish this? Not sure…because I spent the money and because I allowed my teammates to badger me into doing a full. (Not really, I just got weak and signed up.)

When/how/why did you start triathlon? In 2008 I was camping in Carpinteria the weekend of the tri. I had never seen one before, and I was hooked. I started the following year…then I signed up for swim lessons.Favorite accomplishment in sport: Surviving 70.3 Worlds in Chattanooga this year. (Note: Kathy finished 5th at Age Group Worlds!)

Still smiling, and on her way to finishing 5th in the world!

Favorite non-sport accomplishment: Raising 5 fabulous kids.Hardest race and/or workout you’ve ever completed: St. George 70.3 a few years back. I was so cold that I couldn’t think how to stop racing. It never occurred to me to stop and ask an official…I just kept going through the freezing wind and rain.Most memorable training race moment: Memorable would have to be getting a flat at 5 miles before the end of the bike at Coeur d’Alene this year.

Best athletic encouragement you’ve ever been given: Just enjoy yourself…I forget that one a lot!Words of wisdom to someone considering training for their first triathlon: Take it slow and grow into the sport. Buy your equipment after you figure out what you really need.Something you’ve learned about yourself through triathlon: I’m pretty tough, but I really don’t like to hurt and I don’t push myself into that zone.What motivates you to keep training and competing? I love the sports and the camaraderie. I look forward to training.What motivates you when it gets tough during a race? I think of all the money I spent to hurt so bad.Who inspires you and why? My teammates and all the other racers in the events. It’s amazing what we all do!

Race mantra: For the run, when it gets tough, I count one “e” and a two “e”…up to twenty, then I walk one “e” and a two “e” up to five. (This must be a piano player thing)Pre-race ritual or superstition: I stress out on the minutia of it all…believe it or not, that’s what calms me down.Pre-race pump up jams: “White coral bells upon a slender stalk…”

What is the first thing and last thing you do each day? Drink coffee; drink wineFavorite type of running shoes: AsicsDream training camp location: Coeur d’AleneTraining “secrets”: I always have a variety of food availableRacing pet peeve: People who arrive late and expect me to move over…not gonna do it.

What does “Fuel” mean to you? Nutrition that varies with length of raceAny favorite recipes to share? I swore off cooking when my last kid left the nest.What does being “Fit” mean to you? Being in excellent shape

Pick one:Long swim, long ride or long run? long runOpen water or pool? poolTrail or track? trackSnot rocket, sleeve, or tissue? sleeveSolo or group training? eitherChocolate or cheese? bothWatch on your left wrist or right? leftMorning or evening workout? eitherHat or visor? hatSwim cap or no cap? swim capCheerios or Wheaties? CheeriosCoffee, tea, or hot chocolate? coffee